Adarq.org

07/11/2016- 5.30pm
Bodyweight- 93kgs

10 mins hip opening stretches and playing around in bottom of squat to relieve the knees. Worked pretty well.

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 135 x 4  , 122.5 x 7, 7 
*Edit- forgot to mention these are rep PRs. The 135 is officially the most I have ever squatted for more than 1 rep.

Hip Thrust-
Did not do. Had no juice after squats

Decline leg raise-
bw x 8, 8, 8

Inverted Row-
bw x 10, 8

DB overhead press-
10kgs x 10, 10

Jefferson Curls- 2x5@10kg

Hanging- 1x60s

Front split rear knee taps- 1x10 each side

Legs were tight AF all day today. Loosened up nicely after the hip openers and some time in the bottom of the squat. Squats felt good and had additional ROM without even trying. The sets of 7 are hard!!!!! It feels fantastic but I have to sit for a minute after each set to catch my breath.

Went slowly on the upper body stuff. Stopped the inverted rows once I felt the left scap winging and even on the DB presses I still felt the left shoulder a little. Get the scan results tomorrow morning so will see what, if anything, comes from that.

09/11/16- 2pm
bw- 92.7

3 x strides
SL Supine Bridge  x 10
Knee to Elbow WL x 10
Knee to rear foot WL x10
Walking Spiderman x 10
Reverse WL with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alternating leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x2x150m 2x150
1x300 TT sprint/stride- 43 seconds for about 270m. Was completely buggered.
 

Some lower back/hip tightness following sprints. Have also had some decent knee pain right below the knee cap this week. Both knees but worse on left. Need to get some work on the legs and lats in tonight.

guh that sux about the knee pain.. you think it's from squatting or just training in general?

I actually overstretched my quad yesterday and made my patella tendon insertion bug out for a few hours then it just disappeared.. luckily. so easy to wreck ourselves.

making so much progress on squat - looking like you will hit all of your goals in december.

I think the knee is a combination of too much volume and too little taking care if myself outside the gym. I may have hyperextended it at some stage too.

Yeah its looking promising. Just need to do some more work to keep the body loose and I should be fine.

14/11/16- 6pm

Banded ankle dorsiflexion, banded hip flexor, pigeon stretch

Squats-
bar x 10, 60 x 5, 100 x 5, 115 x 1
belted- 137.5 x 4  , 125 x 7, 7 

DB SL DL to Press
10 x 10, 10

Decline leg raise-
bw x 5 centre, 5 left, 5 right

DB Incline Bench-
15 x 15, 10

Ring Chins-
bw x 5, 4

Interesting training session. I thought the squats were going to be harder than what they were. This is starting to feel pretty good when the sets of 7 are becoming easier. Frightens the shit out of me when I think if I'm squatting 160 then I'll be doing sets of 7 at 135 (85%). It's only another 10kgs so hey, why not.

DB incline bench felt great. Chins...well I haven't really been doing them so I'll take it. The shoulder is still taking some work to get right and I really need to up the rehab on it. Have been slacking.

Squats for reference-
 

Solid!

Thanks mate.

15/11/2016

Shoulder Rehab-
banded pull aparts 4x10
banded low row 4x10
external rotation 3x10
internal rotation 3x10
banded wall slides 3x10
iso hold with extension 2.5kg x 10s x 8

pec golf ball work, lacrosse ball in upper back/shoulder, foam rolled lats

Daily Mob work-
Wall HipFlexor Mobilization 2x10
Scapular Wallslides 2x10
Quadruped Extension Rotation 2x10
Knee Break Ankle Mobilization and Dorsiflexion 2x10
Cossack Squat 2x10
Shrimp Squat 2x10

Spent some decent time stretching the hip flexors.

Body felt pretty great after all this. Decided to do some flexibility tests. Front splits both sides, pancake and pike. All felt ok but when I went to the instant replay they were pretty ordinary.  At least I've got a starting point to work from.

damn you can do a front split?

or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.

Haha. Not quite yet. It's been a long, long time goal so I'm adding it back in. At least 14-18" from flatbagging it. I'm getting back into stretching now which I used to do heaps of and had an open front split (back foot turned out) for a while there.

Yeah the injury thing is the same for me. I'm taking it slowly this time but am also going to include some ballistic stretching as well as it does wonders.

17/11/16- 6.30pm

Super quick warm up (like 4 mins)
Squats-
bar x 10, 60 x 5, 100 x 5
belted- 125 x 3, 147.5 x 1 

DB Incline Press
15 x 10, 10, 10

Incline Row
bw x 10, 10, 10

Resilience Training
Red band tricep pushdown x 20, 20
BB Curl- bar x 20, 20
Hanging- 30s x 2

Official all time PR on squats. Felt solid but hard. Would normally have another day of rest after ball but work is full on tomorrow and I have no time Sat so today was the day. Was almost tempted to go for 150 but there's no rush. Next week will do.